Pre Ride Muscle Stretches
First post! Yay!
Im dmc, aka james, from southwest vancouver.
I can thank my middle school gym teachers for most of my knowledge on basic stretches.
I am currently doing two leg stretches that stretch my Quads, Calfs and Hamstrings. I do a couple arm and back stretches also.
The red lines in the image below depict the muscles im stretching.
What are some stretches you gents and ladies do before a good bike ride?
Im not sure if this is gonna sound weird... but my hands are kinda sore from pressing the break levers on my drop handlebars. It must be an unusual motion for me? (The open palm and finger press)
or is that Ride DMC? (sorry, couldn't help myself). Welcome to the Forums.
On your topic...
I don't do stretches before riding, but hand pain? Are we talking numbness, or sharp pains? I did a quick search, and found Sheldon Brown's Pain page...
Hope this helps you ride more comfortably. :)
I don't do any pre-ride stretches, but I'm just a leisure rider... my warm-up is the first few blocks I get on my bike...
but K'Tesh posted a great list of things to look out for...
Like Spiffy, usually I'm a casual rider-- so I use the first few blocks or so as a warm up, then if I feel I need to stretch I stand on the pedals and drop my heels to stretch my calves. That's usually it.
But then again, sometimes I get in "serious rider" mode, so I'll stretch hamstrings, quads, calves, etc after warming up a bit, and again when I get done riding. I qualify "serious riding" as a recreational ride, not a commute ride.
For hands: switch hand positions occasionally. If you're not used to riding with drop bars, you probably aren't used to the hand position for using the brakes yet. Or, if you're like me, you have tendinitis in your hands, so you have to do extra stretches (wide open hand, then fist, usually, then shake it out) for your hand just to keep pain at a minimum anyway.
Welcome to the forums!
Stretches? Do tell more :)
This time of year, I like to stretch the arms of my sweaters so they cover my hands better. That's about it for me. Heh...
i stretch almost every time i ride.. i usually do about a 10-15 minute yoga routine consisting of...
squatting pelvis opener
bound angle pose
sitting hamstring stretch
sitting hip openers
core work - lower and upper ab strengtheners
ready to ride, feeling great! :)
Thanks for the Input
lol K'Tesh. My name is actually based on one of my favorite earlier rap groups Run Dmc, as you had suspected. hehe.
Thumbprinterr, thanks man. Im gonna have to youtube/google some of those stretches you mentioned as I am ignorant.
Haven/K'Tesh, thank you very much for the input on the sore hands. After reading your comments I decided to do some research on hand positioning with drop handlebars. I have realized how ignorant I am when it comes to hand positioning with drop handlebars. I now believe that there is nothing wrong with my hands, rather, there is everything wrong with the way my hands are positioned (plus not being used to it).
In reading the responses, I have come to realize that I dont have a 'warm up' period part of my bike ride. Its been cold outside and im new to biking, so when I leave the house, for some reason I treat it like a 100yard dash....and start out sprinting. lol... Im gonna try integrating stretches and a slower warm up period at the start of my bike ride.
I look forward to revisiting this post in a few months and letting you guys/gals know what worked for me.
On a different subject, once I get more familiar and comfortable with riding around traffic I look forward to biking to downtown portland and experiencing some of the many trails and views that I have been wanting to do.
Bike Rides on Dmc's wish list:
Mt. Tabor to Downtown P-town.
Esplanade/Tom Mccall Waterfront loop.
Just to name a few. =)
Take care and happy holidays,
no problem. the 10-15 minute warmup period is also essential in my book....
btw there is a teacher at yoga in the pearl who wrote a book on yoga for cyclists and she also teaches a cyclist-specific class (she is an avid rider herself). i'm sure there are other yoga-for-cyclist classes around town (yoga in the pearl is a little on the spendy side).
as for bike positioning, spending $100 or so on a professional bike fit is well worth the money. i went to dimitri at veloce on hawthorne and he did a great job - i was having some knee pain issues that dissolved after a few months of riding w/his setup. been comfortable ever since.
Gave up pre-ride stretch...
Yep. Gave up the pre-ride stretches - mostly due to time constraints and general irritability before my morning commute.
So instead... I just start out slow. Let myself warmup for 5 minutes or so... longer for longer rides.
Now I stretch AFTER the ride and I hear that it's actually better for your aging muscles! :D
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